Weight Loss and Exercise #5

I got weighed at the doctors today and just like the scale at my house the scale stayed the same since I last was there 2 weeks ago. My doctor says wellbutrin is a lifelong thing and theres no time line on it. He said it could take a good year though to see legit progress. It will only be 2 weeks tommorow since I've started it.

I haven't eaten much today and I yakked again 45 minutes ago so who knows what the scale will say in the morning.

Isnt welbutrin what they give to help stop smoking? Maybe it works like the topamax where it eases the craving. Cuz i thought there was an association with topamax and reduction in alcohol craving.

So its not like it works like ozempic, where (as i experienced it) it really does turn off the food noise in your brain, by doing something to your digestive system's hormones. I would think welbutrin acts more on brain receptors? Idk. Now im curious but i gotta go pee.

Its an anti depressant and one of the side effects is losing a lot of weight.

"Per google" a steady decrease after 8 weeks.

Its the only antidepressant that doesnt cause people to gain weight.

I had to run and grab my inhaler

I ordered a box of mixed salad. Some calorie free dressing. Nuts. Cheese. Prosciutto. And some Atkin meals. I'm hoping this helps me out.

My stomach is still kinda funky and I saw on the news today a stomach bug is going around. So maybe I just have a stomach bug.

I have heard that calorie free dressings can be full of highly objectionable ingredients. Can you just mix olive oil and red wine or balsamic vinegar on your own instead? You can add herbs to thr mix. This will have good fat and nothing objectionable.

Otherwise, everything you ordered looks good.

I went to the gym wearing a mask. Since I have had an upper respiratory virus for over 10 days, I shouldn't be contagious anymore.

-20 mins of recumbent elliptical on a low level, with bursts of "chest press" where you move the arms only against resistance, not moving the legs

- 60 mins or foam rolling and stretching class. My 2nd time taking this class. The first time, rolling the quads hurt so much that I could understand how other tolerated it. The teacher said it would get better, muscles would get looser and it wouldn't hurt so badly. She was right.

Followed by 10 mins in the sauna + 10 mins in the steam room.

I did full meal planning for the week on Sunday, and trying to stick to the plan, because weight loss for me has always been tied to managing my diet/nutrition. The scale is actually responding too, although I know it's just a little bit of normalizing, but I also know from past experience that this is how it comes down.

I've told myself it's okay until I hit my next milestone (which is only 7lbs away) to not have to do any intense exercise. Guidelines/recommendations are to get 30 minutes of moderate intensity exercise daily. I'm doing that naturally through training my dogs and then I make up for whatever minutes I'm short with these "walk at home" videos on Youtube. It's like power walking/aerobic videos that aren't hard but it gets your heart rate up to meet that moderate intensity. I also make sure to get my daily 10k steps in.

I'm doing this until I get these 7lbs off because I'm on this cusp of where it hurts to do more, but by the time I hit this milestone, my body should be feeling better about higher intensity.

So it's just 3 goals:

Daily calorie intake under 1800
Hit 10k steps
Meet 30 minutes of moderate intensity per day

I had asked the healthy balance teachers (at the class I was taking) if there is any difference if it's an average of 30 minutes each day for the week or if you need to do it each day. They said that an average is fine, meaning you could do 3 days an hour each, and that would suffice. And I haven't had time to actually do a literature search to see if the difference in negligible or not, but I feel like there might actually be a big difference between averaging it versus hitting the 30 minutes daily.

I was kind of hungry this morning but I'm ok now. All I ate was a bunch of low carb good enough in protein stuff. Currently I am at 1,130 calories, 76 carbs, and 58 grams of protein.

There is an advantage in varying your workouts. Like doing easy/hard days, longer/shorter workouts, faster & shorter vs longer and slower.

And add stretching seesaw to help prevent overuse injury. You are already doing a lot but stretching on top of it will help.

Between walking and running I got in 9.3 miles so far. Still need to get dinner and head to the shelter.

I'm not debating that. I'm debating whether the guideline on the amount of time. Do ppl see better results working out for 1 hour 3x a week or 30 minutes 5 times a week?

Regardless, for now I need to do slow and steady and not be too intense so I don't hurt myself.

But regarding the science I am curious. Obviously intensity plays a part. But I am curious about the time recommendation.

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Well it's my understanding that 30-45 min / day just maintains fitness, and that one needs 90 minutes most days to improve. My personal experiences, 20 and 40 years ago, took 10 hrs /wk (for several months) to lose 40 lbs.

Not necessarily only to maintain. If you aren't starting at the baseline of 30 minutes a day then that will contribute to weight loss.

In general weight loss is attributed to diet, not exercise.

But I guess my question is getting lost in translation. No worries.

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Sorry! Ive read that breaking the 30 min per day into 3 ten minute sessions is still a 30 minute workout, so i would say the answer to your orig question is yes.

But to take it to its other extreme, thats why they say being a "weekend warrior" and only working out like 2 consecutive days is problematic. But you are being active even on your off-days.

Again, sorry for going off topic. I just have a really hard time with fixed schedules.

So far I've had a serving of blueberry almonds, a serving of dill pickle cashews, 1oz of Prosciutto, a medium cinnamon vanilla iced coffee, and a mini Baybel cheese. I am currently at 670 calories, 48 grams of carbs, and 25 grams of protein.

No worries. I guess really I just am trying to validate that doing 30 minutes a day will get me there right now, since it's what I can commit to. In the past I would go hard, very intense, 3 times a week or more, but I'd end up injured or over tired, or doing too much, etc.

I need to focus on work and other things, but I want to be able to focus on my health in the meantime. I know, and research shows, that diet is truly the contributing factor to weight loss, but daily activity plays a role in overall health. So I'm just trying to get balanced right now.

Diet plays the leading role in weight loss, but exercise is the best longevity drug available. I listened to podcasts from Rhonda Patrick, PhD, who researched the benefits of sauna and even though they are significant and she is a champion, even she recognizes that nothing beats exercise. She says "exercise is king".